Weight Loss

There 12 different workouts over 12 weeks, designed to train the body and shock it into losing weight. The workouts consist of over 60 specific weight loss exercises that can all be performed at home – no more traveling to the gym and wasting your precious time if you don’t want to.

The first simple tips I give you for effective weight loss are:

1. Cut carb intake.

2. Start taking fish oils.

3. Use weight training three to four times a week.

Go to bed by 10pm.

4. Drink green tea.

I would also strongly recommend you download my fitness manual, FAT LOSS METHODS, in which I explain in detail all about weight loss, nutrition supplementation and training, and combine this with the video workouts for a winning formula to get the body you always wanted and to get yourself in great shape.

Week 4
Week 4 is an ultra fat burning week because this workout concentrates on the major muscle groups and really burns a lot of calories. Within this week you will notice tremendous changes in your body.Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 5
Week 5 is a functional strength developer. So you’re going to look fabulous but you’re also going to move better, improve your lower back strength and improve your posture with your core stability. You’ll feel much more energised and really start feeling great about yourself. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 6
Week 6 is a shaping week. I’m really proud of this routine as this is what is going to give you a great shape flat abs, toned arms and a really trim waist. You’re really going to notice tremendous changes in your body. I’ve used this routine with many people who actually use their body for a living athletes, dancers etc – and they have all been overjoyed with the results. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 3
In Week 3 we focus on your core and your spinal stability. As well as toning your entre body it works the muscles underneath and it prepares the body to lose weight once you’ve stripped all the excess fat. It consists of 6 fantastic exercises that work the whole body.Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 2
Week 2 is when you will really start to notice some fantastic changes in your body. These exercises really stimulate the natural generation of hormones that will help you lose weight. For some clients I recommended they drink coffee and/or green tea to accompany the workout but first consult your doctor to check you are allowed to have these stimulants. And I would strongly recommend you download my fitness manual Fat Loss Methods, which will really show you each week how to change your diet and what changes you should make in your nutrition according to your new training routine. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 1
This is a fantastic weight loss work out for beginners. For less than the price of a cup of coffee start your weight loss regime right now. The workout consists of 6 exercises that should be performed within 25 and 40 minutes. Remember to have a carb-free meal at least 90 minutes before the work out and a carb-free meal 30-60 minutes after the workout. More about nutrition and how to eat during this week is explained in the Fat Loss Methods ebook. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 7
This week is what I call I’baby you’re going to work your back! It’s a back-pain reliever week and after all the work you’ve done over the past 6 weeks you’re ready to take this on. This is a specific course stabilisation and lower back workout. It’s not only to give you a stable back remember the back muscles are one of the largest muscles in your body so they actually burn an amazing amount of calories. If you follow the diet I prescribe in Fat Loss Methods you will achieve astonishing results.Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball , some dumbbells and a bar bell.

Week 8
I like to call this week a Glute Buster. The Glutes, as well as being the main muscles in your bum, are also a major stabiliser of your lower back. My reputation for years in gyms has been that every single one of my clients has developed rock solid glutes. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 9
I call this week the Finally Thin and Trim Arms. week The biggest mistake people often make is when they want toned arms to go straight for exercises that concentrate on these – like bicep curls and dips on a bench. What you need to do first, and you have already done by following this programme, is focus on losing body fat all over and only now are you ready to start targeting the arms.Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 10
For the past nine weeks I’ve been preparing you and teaching you so you are able to perform these top notch exercises. This workout consist of 6 amazing moves which, if you’ve been patient and disciplined for these past weeks, you will really reward yourself with amazing fat loss. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 11
Week 11 is actually my favourite week and I actually call it A Thriller in Manila because you really are going to be thrilled with the results. I will tell you now, for any kind of training for weight loss there comes a time when some hard work needs to be done. Believe me, if you really want to be ripped and really want to achieve the best results then you have to put some proper work into it. I developed MM Workout for people who really want to achieve the best out of their body and their health. Like I always say, you have a bike now ride it. Perform this workout 5 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 12
I hope by now you have been really enjoying the workouts. If you have completed all 11 weeks, by now you should be lean, strong and healthy. These workouts also help with balancing your body. You are utilising whole body moments that make sure that never again will you pile on the flab. It doesn’t mean you can stop training, it means you can now progress to my more advanced workouts how you can further target specific parts of the body. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

WORKOUTS

Abs Workout
There are 12 abs workout at home over 12 weeks, designed to shock the body into losing fat quickly. Many of my clients have lost up to 10 kilograms of fat in 12 weeks and even gained muscle at the same time.The workouts consist of many easy to follow, specific fat burning exercises that can all be performed at home, so no need for gym memberships and wasting your precious time travelling.The exercises can all be performed in 45 minutes at your home with little or no equipment, which gives you no excuse in doing them!

Here are 5 tips, which I will give you for effective fat burn:

Cut carb intake
Use this workout 3-4 time a week
Drink at least 3 litres of water a day
Start taking fish oils
Increase your protein intake

I would also strongly recommend you to download my fitness ebook FAT LOSS METHODS in which I explain fat loss in detail, nutrition, supplementation and training. If you combine these simple rules with the video workouts, you will have the winning formula to get that body you’ve always wanted and maintain a great physique!

Week 1

The first week in fat burn will take you through a challenging workout for beginners and will consist of 6 exercises, which can all be performed using a swiss ball and a bar and should take no longer than 45 minutes to complete. Each workout will get progressively more challenging week by week, so remember to keep lots of water near by and eat a nutritious meal pre and post workout. This will be explained in my ebook, Fat Loss Methods along with much more vital nutritional advice.

Week 2


After week 1 your body has gone through all those nasty aches and pains and is now developing its muscular endurance and strength. You should start seeing some changes in your body and firming up in places you never new existed! Week 2 is more intense, like I said and also wakes up your core stability muscles, which are so important for posture. I strongly recommend an increase your protein intake especially after you train, to repair them sore muscles.

Perform this workout 3-4 times a week using only a swiss ball and bar, goodluck!

Week 3


Week 3 is when you really start noticing some fat loss, increase in strength and feeling more confident about your overall appearance. This week the rest time is slashed and intensity is increased which will improve your fitness to carry on this journey. In my ebook Fat Loss Methods, you will have all the nutritional advice required, which is so important at this stage of your progress.

Week 4


Week 4 a third of the way there and excitement is looming in the air because the body is now responding to the lifestyle you chose of fitness. Fat burn is happening and results are coming thick and fast! Perform this workout 4 times this week. Equipment needed Bench, bar, swiss ball and dumbbells.

Week 5


This week I am really targeting your big muscle groups with big compound movements, which burn loads of calories increasing your fat burn even more. Equipment needed, bench, swiss ball, medicine ball dumbbells and bar. Download Fat Loss Methods ebook, it will help change your life forever.

Week 6


This week I like to call dumbbell week, because all you need is a bench and a set of dumbbells! Week 6 looks a bit more at the technique side of training, as we had to build up your core fitness in the beginning. It also challenges your balance and flexibility, which are the forgotten sides of fitness. Remember to stick to the 5 tips at the beginning and keep ticking them boxes to achieve that well toned body that you are working so hard to accomplish.

Week 7


Week 7 is an upper body blaster! In this week it works chest, back, shoulders, bicep, triceps and abs to firm and shape that torso. Equipment needed for this week is a bench, swiss ball, bar and dumbbells and remember to keep fully hydrated through the day with lots of water and green tea. If you haven’t already you should download my ebook Fat Loss Methods it has everything you need including nutrition, supplementation and training programs that a proven to work.

Week 8


Week 8 is by far the toughest week. It’s a lower body ‘smasher’ workout, which really targets those stubborn areas around the legs and bum. Being a lower body workout it burns a ton of fat and also targets your cardiovascular system. I also have introduced some explosive power training in the jump squat, which really digs into those fat burning cells.

Equipment needed is a step, bar swiss ball and dumbbells

Week 9


Week 9 is a really varied workout because at this point of your journey, your fat levels should be very noticeably down and variation in your training is key for keeping the body shocked with different exercise routines. To keep the fat burning process still spinning training, nutrition and supplementation need to all be happening in conjunction with each other. Download my ebook Fat Loss Methods.

Equipment needed bar, swiss ball, bench and dumbbells.

Week 10


Week 10 gives you high reps, difficult moves and very little rest and by now you should really be in shape. The exercises in this week are highly skilled movements, which should be performed with smooth technique and class in order to reap the full benefits.

Equipment needed, bench, bar dumbbells, swiss ball and medicine ball.

Perform these exercises well and you will reward yourself with amazing fat loss.

Week 11


This week covers all aspects of fitness, which will challenge your balance, core stability, strength and co-ordination. Put these together with high reps, high sets and little rest. Your fat burns process starts to speed up again. Now, accompany this with my ebook Fat Loss Methods and you are guaranteed the results and fat loss you desire.

Equipment needed, bar, dumbbells, swiss ball and medicine ball.

Week 12


Week 12 gives you 1200 repetitions! That’s what you’ve built yourself up to be, a lean mean fat burning fighting machine who is confident with good posture and great health. Never again will you put on that flab and will always maintain a lean balanced physique.You’ve done extremely well up to this point, but there is still this week left. Equipment needed, swiss ball, dumbbell, bar and medicine ball. If you haven’t already (which is un likely) download my ebook Fat Loss Methods. Because you’ve now got a lean healthy body it doesn’t mean the journey is over, still carry on this way of life although you can have a few more cheat days!

Free 12 weeks Abs Workout!!!